{"id":3752,"date":"2025-07-05T00:00:47","date_gmt":"2025-07-05T00:00:47","guid":{"rendered":"https:\/\/fitolympia.com\/?p=3752"},"modified":"2025-07-05T18:52:05","modified_gmt":"2025-07-05T18:52:05","slug":"10-foods-for-building-strong-bones-and-muscles","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/it\/10-foods-for-building-strong-bones-and-muscles\/","title":{"rendered":"10 alimenti per la costruzione di ossa e muscoli forti"},"content":{"rendered":"<p>Mangiare bene \u00e8 qualcosa di pi\u00f9 che gestire il tuo peso. Devi assumere il giusto equilibrio di nutrienti, vitamine e minerali per mantenere tutti i sistemi del tuo corpo funzionanti correttamente e per mantenere le ossa e i muscoli forti e sani.<\/p> <p>Nella nostra cultura incentrata sul peso, \u00e8 facile concentrarsi cos\u00ec tanto sul grasso e sulle calorie nel cibo che mangiamo che non riusciamo a considerare come un particolare pasto influenzer\u00e0 l&#8217;intero corpo. Sai quali nutrienti c&#8217;erano nel tuo ultimo pasto? In che modo quel pasto aiuter\u00e0 a mantenere forte la struttura del tuo corpo?<\/p> <p><strong>Costruisci ossa forti<\/strong><\/p> <p>Con l&#8217;avanzare dell&#8217;et\u00e0, le nostre ossa diventano pi\u00f9 fragili e i muscoli diventano pi\u00f9 deboli, ma una dieta nutriente ora pu\u00f2 aiutare a preservare la forza ossea e muscolare. Per le ossa forti, il tuo corpo ha bisogno di due nutrienti chiave: calcio e vitamina D. Il calcio \u00e8 il minerale che rafforza ossa e denti e la vitamina D aiuta il corpo ad assorbire il calcio migliorando la crescita ossea.<\/p> <p>Gli adulti dovrebbero ottenere 1.000 milligrammi di calcio e 200 unit\u00e0 internazionali (UI) di vitamina D al giorno. Se hai pi\u00f9 di 50 anni, produci 1.200 mg di calcio e da 400 a 600 UI di vitamina D al giorno.<\/p> <p>Mentre sia il calcio che la vitamina D possono essere assunti in integratori, \u00e8 meglio farli passare attraverso una dieta naturale. Quali cibi dovresti mangiare? Ecco cinque dei migliori alimenti per ossa sane:<\/p> <ul class=\"wp-block-list\"><li><strong>Yogurt.<\/strong>\u00a0Most yogurts are fortified with vitamin D, and depending on the brand, you could get 30 percent of your daily calcium intake from yogurt.<\/li><li><strong>Milk.<\/strong>\u00a0Though it\u2019s a staple in kids\u2019 diets, many adults don\u2019t drink milk. An eight-ounce glass of fat-free milk will provide you with 30 percent of your daily dose of calcium. Buy milk fortified with vitamin D, and you\u2019ll get even more benefits.<\/li><\/ul> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/img.webmd.com\/dtmcms\/live\/webmd\/consumer_assets\/site_images\/article_thumbnails\/reference_guide\/living_with_a_milk_allergy_ref_guide\/650x350_living_with_a_milk_allergy_ref_guide.jpg\" alt=\"\"\/><\/figure> <ul class=\"wp-block-list\"><li><strong>Salmon and Tuna.<\/strong>\u00a0Not only is it good for your heart, but salmon is also good for your bones! Just three ounces of sockeye salmon contains more than your full daily dose of vitamin D. Tuna is another great source of vitamin D, although it doesn\u2019t contain quite as much as salmon (just about 39 percent of your daily dose).<\/li><\/ul> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/i0.wp.com\/post.healthline.com\/wp-content\/uploads\/2020\/10\/616828-Tuna-vs.-Salmon-Is-One-Healthier-1296x728-header_body.jpg?w=1155&amp;h=1530\" alt=\"\"\/><\/figure> <ul class=\"wp-block-list\"><li><strong>Spinach.<\/strong>\u00a0Don\u2019t skip out on the greens, especially spinach. Just one cup of cooked spinach contains 25 percent of the daily recommended dose of calcium. It also contains plenty of fiber, iron and vitamin A. If you just can\u2019t stomach spinach, make a fruit smoothie and add handful of fresh spinach. You\u2019ll never know it\u2019s there!<\/li><\/ul> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.verywellfit.com\/thmb\/WXedPoaiBgEpVg_8zrHG0QE9k3o=\/1500x1000\/filters:fill(FFDB5D,1)\/spinach_annotated-c17b7ca2a2d946d3afb324b656d9d744.jpg\" alt=\"\"\/><\/figure> <ul class=\"wp-block-list\"><li><strong>Fortified foods.\u00a0<\/strong>Store-bought foods like orange juice and some cereals are fortified with vitamins and minerals like vitamin D and calcium. Just check the labels to be sure what you\u2019re buying will actually be beneficial to building strong bones.<\/li><\/ul> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/i0.wp.com\/images-prod.healthline.com\/hlcmsresource\/images\/topic_centers\/Food-Nutrition\/1296x728_Are_Fortified_and_Enriched_Foods_Healthy.jpg?w=1155&amp;h=1528\" alt=\"\"\/><\/figure> <p><strong>Rafforza i muscoli fuori dalla palestra<\/strong><\/p> <p>Gli allenamenti di allenamento della forza in palestra sono ottimi per costruire la forza muscolare e la resistenza, ma i tuoi muscoli hanno anche bisogno di una corretta alimentazione o ci\u00f2 che fai in palestra non avr\u00e0 molta importanza. Proprio come le tue ossa hanno bisogno di vitamina D e calcio, i tuoi muscoli hanno bisogno di proteine per rimanere forti e sani.<\/p> <p>Secondo il CDC, le donne dovrebbero assumere circa 46 grammi di proteine ogni giorno, mentre gli uomini hanno bisogno di circa 56 grammi al giorno. In generale, dal 10 al 35% delle calorie giornaliere dovrebbe provenire dalle proteine. Se stai cercando di rimanere magro, pi\u00f9 proteine ci sono, meglio \u00e8. Le proteine costruiscono muscoli e il muscolo brucia i grassi.<\/p> <p>Cinque delle migliori fonti di proteine sono:<\/p> <ol class=\"wp-block-list\"><li><strong>Lean meats.\u00a0<\/strong>A big, juicy steak may sound delicious, but if you\u2019re trying to get the most out of your meat, stick to chicken, pork and lean cuts of red meat.<\/li><li><strong>Fish.\u00a0<\/strong>Salmon is an excellent source of lean protein, and you\u2019ll get the dual benefit of strengthening both your bones and your muscles when you have salmon for dinner!<\/li><li><strong>Greek yogurt.\u00a0<\/strong>Greek yogurt doesn\u2019t contain the calcium and vitamin D that regular yogurt has in it, but it is packed full of protein. In fact, there are about 24 grams of protein in one cup of plain Greek yogurt! Keep the calorie count low by topping plain Greek yogurt with fresh fruit or nuts for some added flavor.<\/li><li><strong>Eggs.\u00a0<\/strong>A breakfast without eggs really isn\u2019t breakfast at all. And although you can cut calories by eating the whites only, the yolk is the source of everything that\u2019s good for you in eggs, including calcium and protein.<\/li><\/ol> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.thespruceeats.com\/thmb\/e0rCKedUdPiX-xFKdfgZP5Dt0Yo=\/4288x2412\/smart\/filters:no_upscale()\/perfect-hard-boiled-eggs-995510-Hero_3-03d1b108d1ca489dad9e1f1d7fdba73f.jpg\" alt=\"\"\/><\/figure> <p>5. <strong>Burro di noci.\u00a0<\/strong>Il burro di arachidi e il burro di mandorle sono ottimi quando hai bisogno di uno spuntino proteico in movimento. Affettate e frullate e spalmate sul vostro burro di noci preferito per uno spuntino semplice, ma delizioso.<\/p> <p>Non importa quanti anni hai, non \u00e8 mai troppo presto per iniziare a concentrarsi sul mangiare bene per mantenere le ossa e i muscoli forti e sani. Mangiando cibi ricchi di calcio e vitamina D, puoi aiutare a prevenire l&#8217;osteoporosi e le proteine ti daranno sia forza che energia per goderti la vita.<\/p> ","protected":false},"excerpt":{"rendered":"<p>Mangiare bene \u00e8 qualcosa di pi\u00f9 che gestire il tuo peso. Devi assumere il giusto equilibrio di nutrienti, vitamine e 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